The Role Of Physical Activity In Women’s Well-Being

There’s no shortcut to physical activity, and no replacement for the benefits it brings. While there’s no one-size-fits-all approach to exercise, women have the power to choose how they move their bodies in ways that feel good, sustainable, and supportive of their overall well-being.

Women’s bodies are complex and ever-changing, making consistent physical activity and balanced nutrition essential pillars of long-term health. From improved mood to increased strength and energy, the benefits of staying active go far beyond aesthetics, they’re about feeling strong, empowered, and in control.

Her Agenda spoke with a few health experts that shed light on the best practices in physical activity.

“Physical activity is incredibly important for women, not just for weight management or stress relief, but for bone density, hormone health, mobility and independence as we age,” said Elyse Familant, health coach and founder of Living in the Light Wellness. “Women aren’t just smaller men. Our bodies experience unique changes during our lives, especially during menopause. Women need a more tailored, informed approach to fitness.”

It’s important that women keep their wheels spinning by embracing changes in their bodies as they age, and also create a workout regime that makes sense, and that they’re capable of doing on a regular basis.

The body is a machine and just as machines break down over time if not properly updated and checked on, your body will do the same. This is also true for your mental capacity, as everything begins and ends with your brain.

“Movement helps circulate blood and oxygen to the brain which helps clear that mental clutter and creates space for energy, focus, and joy,” said Lisa Schultz, CEO & Founder at Verdura Method. “For many of my clients, exercise has been life-changing not just because of the scale, but because it’s how they manage emotional overwhelm, build resilience, and reconnect with themselves.”

According to Alex Lee, licensed physiotherapist and strength coach, and co-founder of Saunny, a gym or high-tech equipment isn’t necessary. Simply begin with basic exercises, such as:

1. Walk every day: Even 15–30 minutes. It increases your heart rate and loosens your joints.

2. Bodyweight exercises: Squats, wall push-ups, or glute bridges help build strength in legs, arms, and core.

3. Stretch or do yoga: This relaxes tight muscles and makes you flexible.

4. Take the stairs: It builds leg strength and is healthy for your heart.

5. Exercise with a resistance band: It’s light and easy at home. Perfect for hips, shoulders, and arms.

“As women age, muscle loss and decreased bone density occur naturally due to several factors including hormonal changes, decreased protein and vitamin synthesis, and neuromuscular changes,” said Jill Drummond, who is a NASM and ACE certified personal fitness trainer and BODYBAR Pilates’ VP of Fitness.  

Jill says focusing workouts on full body movements that challenge major muscle groups is the most effective means to reducing muscle loss. Mechanical stress is the primary driver of bone formation, which can be achieved through weight bearing exercises. Reformer Pilates beautifully integrates both full body and weight bearing movements, while improving balance and movement mechanics.

Cara D’Orazio, certified personal trainer, group fitness instructor and owner of fitness company C.G.M. Fitness said staying motivated can be tough.

Here are some tips for staying on track:

• Find an exercise buddy: Exercising with a friend or family member can enhance motivation and accountability.
• Set realistic goals: Establish achievable fitness goals and celebrate small victories along the way.
• Mix up your routine: Vary your exercise routine to avoid boredom and prevent plateaus.
• Track progress: Use fitness trackers, journals, or mobile apps to monitor progress and stay motivated.